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Dynamic Effort Lower/ Short WOD (8- 15)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch (E2MOM- 5)

2 reps @85% 1RM

Snatch Grip Deadlift (E2MOM- 5)

2 reps @85% 1RM

Good Mornings (if time)

Use a challenging weight

Metcon

15 minute time cap

Metcon (Time)

3 Muscle Ups

5 Box Jumps

400 meter Run

2 Muscle Ups

10 Box Jumps

300 Meter Run

1 Muscle Up

15 Box Jumps

200 m Run